Name: Playbook - Jen Widerstrom - Jen360: Hourglass Guide
Uploaded: 2021-01-18T11:49:55.217Z
Duration: 35 min
Description: Jen360: Hourglass Guide

Great! I finally got the plan and did the entire workout.

Tracie

Jen-

Your workouts are amazing! I have tried a few coaches on various apps/platforms and you are without a doubt my favorite. I love the format of it - that you can tailor the difficulty (100s-200s) and also the way you layer moves on every circuit keeps. It keeps things exciting but never too scattered. Your demonstrations of the exercises are very helpful, and the exercises themselves are relatively simple to do but still challenging. I’m fairly fit but still get intimidated when trainers do crazy compound moves. Please please please don’t change a thing!!! 🙏🏻💪💙

PS I never thought I’d get back on a rowing machine after the hell that was my college crew team, but thanks to you I did and crushed it! 

-Erin

Erin Ellis

Hey Jen great workout! Only problem was i had no rowing machine because I did this at home and also had to be easy on the bad knee. Took me awhile to catch up but definitely tried my best.❤️❤️

Katrina Wright

Solid workout!! I need the movements from the upper body/chest workout that expired, if possible 🙏

Zach Hillstead

So hard! I enjoyed the challenge. I recently had a baby so I’m looking to slim way down to keep up with her when she becomes mobile ;-) I didn’t have all the equipment so I substituted the best I could! Looking forward to more workouts. Thank you for inspiring me 💕

andrea

Loved the workout! Got the heart rate up, a great sweat and feel good!

Frannie

Another excellent workout. I figure if my muscles are “shivering “ after the last round I’ve gotten a good one in! Thanks again :-)

Lori

Only did the 100s round today. It’s my first workout in a week because of migraines keeping me in bed. I increased my weights and that made it a lot more challenging. I’m dripping in sweat and it feels good to be moving with purpose again. I’m so glad you put these workouts together for us. It’s the next best thing to actually being in the same room as you coaching a workout! 💪🏼🙌🏼

Sarah Siedelmann

Libby Hernandez

My favorite one yet! Funny because I’ve been avoiding this workout because I saw that push-ups were the second move. As I was about to do another one of your sessions that I was more comfortable with I said to myself “you’re afraid of it so that’s the one I should do”. So I did all 200 of the Hourglass Guide. 😀

Kimberly Fitch

I apologize for asking more questions. I have always worked out but my body isn’t responding to my exercise or diet. I just completed another 100’s round but it took me 50 minutes? Based on what you shared and what others have said it seems like I must be doing something wrong. I’m not resting in between and I’m using heavier weights. Is there something different I should try? And should I mix continue the 100’s until I bring my time down before tying something else? How many days a week should I be doing these workouts? I also run 6-9 miles a week and yoga flow 3 times a week. I read your book and love the food but it only comes to around 1200 calories. I’m currently eating 1400-1500 and hungry still. Will you be adding nutrition advice? Thanks for letting me ask 100 questions.

Don’t have a rower at home so I did jumping jacks and jump rope for my cardio bursts!  Awesome workout!! ❤️

Meghan

I loved the workout. I understood the sequence but was a little confused if I was suppose to do the 4 sets and the swipe to the next and do one more? I’ll do it again tomorrow and try adding from the next page.

Great workout, push ups definitely got hard

Courtney

It’s amazing how much stronger I feel after just a few workouts with this program. I’ve upped my dumbbell weight, the cardio is getting easier, and I’m proud of how this is challenging me to do things I didn’t think I was capable of! 💪🏼😄

Burn fat + maintain muscle = THIS IS FOR YOU

I built these intentionally to be time efficient yet very effective because I'll have your body guessing week after week! This is a never seen before circuit series with a twist. I sneak in full body volume training for hard muscle bellies but also bursts of cardio throughout to keep you burning fat! Have fun my guys and gals!  🤘😎

xxJen

PS- Shoot me your feedback and tag me in your pics on the GRAM!

Hey hey! PLEASE read and understand this movement template (or at least watch the video!) so you know where you're going in this workout and can crank.

I'm incorporating full body volume training for hard muscle bellies but also bursts of cardio (at 75-85% effort) throughout to keep you dialed in on burning fat.

Every time an exercise is added you must repeat the previous ones in reverse order all the way through your cardio.  

For example: Cardio burst  > A+Cardio burst > B+A+Cardio burst  > C+B+A+Cardio burst  > D+C+B+A+Cardio burst ... Dig?

Jen360 BREAKDOWN

Every time an exercise is added you must repeat the previous ones in reverse order all the way through your cardio.  

For example: Cardio burst  > A+Cardio burst > B+A+Cardio burst  > C+B+A+Cardio burst  > D+C+B+A+Cardio burst ... Dig?

You will perform 10 reps of each exercise, always finishing with your cardio burst!

You can row for 60 secs, as shown here, OR run in place / cycle / treadmill / elliptical

Intensity should be at 75%-85% effort!

Row:
- Begin with chest upright, slight bend in the knees, feet against the pads at the end of the machine
- Lean back as you begin to extend your legs and pull hands up to your chest
- Back should always be straight with shoulders back and abs engaged
- As your arms extend and body leans forward, slide your body forward on the seat by bending your legs (called the catch)
- To slide back to starting position, push off with your feet first, so that legs straighten and arms are still extended, body leaning slightly forward
- As you continue to push legs, move your upper body so you begin to lean back
- Return to finish position, pull the handle so your arms end back where you started, handle touching front of your chest
- Remember, you get power here from your legs!

Cardio BURST (row)

- Hold dumbbell (or kettlebell) upside down at the base with both hands centered on your chest
- Standing tall, move your legs so they are just outside shoulder width
- Slowly tilt your hips backwards as you bend the knees and lower your legs until your thighs are parallel to the floor
- Press equally with your big toes and outer edges of your feet to drive through your legs and bring your body back to starting position

Goblet squat

- Place feet side by side 6 - 8 inches apart with your hands in a narrow stance just inside your shoulders on a bench or step (2-3 feet high is preferable)
- Lower yourself all the way down so your chest makes contact with the bench (or as far as you can go with control) and push back up
- Make sure to brace your core and move yourself so that your hips are in line with the rest of your body the whole time
- Don't let your chin/face reach forward on the decent, keeping your head and neck in line with your spine

Incline pushup - close range

- Lie down on a flat bench with one dumbbell in both hands longways 
- Extend arms overhead and reach the weight back just below your head while maintaining a slight bend in your elbows
- Keep your rib cage flush, use your triceps, lats and upper core to pull weight back over head and out in front of you
- Finish with a final pull through with abs and into a weighted crunch
- Reverse exercise with control to lower back to start

Dumbbell pull through to crunch

- Lay flat on the floor, bend one knee and straighten other leg with toes flexed toward you
- Holding dumbbell in one hand, rest it on the hip of the same side as your bent leg
- Using your glute and hamstring, drive through your heel and hip as you lift up towards the ceiling
- Make sure to keep hips aligned with one another
- Squeeze at the top and lower back down
- Complete half of the reps on one side, before moving to the other side (5 on one side, then 5 on the other)

Single leg dumbbell hip thrusters

100's Hourglass Guide

For more of a challenge, add one more exercise to your progression (150 reps!)

E+D+C+B+A = 50 reps + cardo >> STOP HERE FOR 150 reps total!!

- Rest on elbow and the side knee in a side plank
- Draw your abs in and up from the floor while maintaining activated in your lat 
- Raise opposite leg parallel to the ground and slowly lower leg so that ball of your foot taps the floor
- Do this with complete control!

Elbow knee plank with toe taps

150's Hourglass Guide

Going for 200+ today?! Here's your last progression to max out your workout! 

F+E+D+C+B+A = 60 reps + cardio >> This is 200+ reps!!!

- Hinging just past 45° at the hips and with a light bend in the knees hold a dumbbell in each hand
- Reach the weight towards the ground while staying close to your legs, (not to a point of discomfort - just a good stretch)
- Using your hamstrings and glutes, drive your body back to starting position
- Pause for a moment then go directly into a palms facing row

SDL (straight legged deadlift) with row

200+ Hourglass Guide

Jen360: Hourglass Guide

This was a spicy one! 🌶

Seriously crazy to see how my body is changing doing these Jen360’s. My stomach hasn’t been this flat since before I had babies! I might even be getting an AB! 💁🏼‍♀️😏💪🏼

Janelle Spady

For me personally I thought the two bridge exercises back-to-back made the workout a little boring and I felt my heart rate slow down (most likely because I let myself go). The 20-second hold 10x seemed long for me with then having to do the 10x up-downs after especially through the rotation. Again, personal opinion.

Emilie Doron

Jen360: Below the Belt

Karen

Bad ass body weight work out. 597 cals later! HYFR JEN. THANK YOU.

Miller Hales

Great workout! It really builds with the added reps! Thanks!

Jen360: Bodyweight Sculpt 💪🔥

It was a little short. Needed a longer sequence on this one

Dawn

Loved this quick workout done at the park while my kids played!

Alli

Jen360: Upper Body  💪 & Abs Series

I’ve done all the 360 workouts several times and this Shred Session is my favorite! It keeps my heart up and I’m sore in different places! So much yes! #TeamJen

First time with this one and it burned!!! Used a 4 pound weighted ball and didn’t have a wall that I wanted to put holes in so I did the movements without letting go of the ball. Worked up quite a sweat! 💦

I had to get creative with what I threw the med ball at so I wouldn’t take out our drywall! 😂 But I made it happen (don’t ask...haha) and it was a GREAT workout! 💪🏼👊🏼

Jen360: Shred Session

Really feeling all those seated power jumps!

Another great drench fest. Thanks! Just wondering what your thoughts are on having heavy lift days still built in. I’m a pretty experienced gym goer, and have good muscle mass. I’m 5’5 sitting at about 150 lbs, 26% body fat. Really wanting to shred down at this point and uncertain as to whether I should still keep a couple of heavy lift days mixed in, or if I should do more of this style circuit training. Not sure as to the magic ratio there and would love your insights!

Lianna Jean Manibog

Second time doing this one but this time 200’s! My legs are already sore but so much the good kind of sore! #SoreTodayStrongerTomorrow 💪🏻

Jen360: Full Body Toner

It took me 45 minutes nd I did not complete the right way. I have no clue why it took my so long and I did not even do it right. Oh well I will try next time

Lora

Jen! I’m obsessed and having so much with your workouts. The first bunch of workouts I did I was trying to keep moving throughout and keep my heart rate up the whole time. Today I slowed down each exercise and felt waayyyyy more muscle burn, but also sweat less and don’t feel as fatigued overall at the end of the 200s. So... which is the right way?

Mady Greene

Another workout with Jen, another high cal burn sweat fest 💪🏼😉😍

Jen360: Hero Series

Poolside workout adding booty bands. Yikes!

Jen360: Hard Body Series

Challenging! Abs and shoulders! After the first 100 thought I might not make it through all 200, but something about the way they’re arranged and the cardio breaks makes you keep going to the finish. Thanks for another smart workout!

Jen360: Hourglass Guide

Community

More workouts from Jen Widerstrom